Document 153324

Strengthen & Tone!
Shape & Tone Yours Legs & Butt
Quadriceps Stretch
Calf Stretch
Place one shin on the vibration plate to
ensure your foot remains on the plate.
Keep your upper body and back straight.
Tense your stomach. By pushing your
pelvis forward, you will be stretching
your quadriceps. Vary this exercise by
pulling the rear leg forward.
Calves
Stand sideways on the vibration plate
with one leg in front of the other and
toes facing forward. Slightly bend the
front leg, while keeping the rear leg
straight. Push the heel of the rear
leg down and feel the tension in your
calves. For variation, keep your back
straight and push your pelvis forward.
Squat
Stand centered on the vibration plate.
Rise up on the balls of your feet. Keep
your back straight and your abdomen
tight. You will begin to feel tension in
your calf muscles. For a variation, bend
your knees to a 90 degree angle.
Wide Stance Squat
Deep Squat
Stand on the vibration plate with your
feet spread apart at shoulder width.
Keep your back straight and knees
slightly bent. Gently squeeze your leg
muscles. You will feel the tension in
your quadriceps, buttocks & back.
Stand on the vibration plate with your
feet shoulder width apart. Keep knees
directly above your feet at a 100
degree angle. Gently bend the legs and
squeeze leg muscles. Keep your back
straight and chest up. This exercise
helps strengthen the back, buttocks
and legs.
Stand on the vibration plate with your
legs spread apart wideand your toes
turned slightly outward. Keep the
knees directly above your feet at a
100 degree angle. Gently bend your
legs. You will feel tension in the back,
buttocks, quadriceps and inner thighs.
Sculpt Your Arms
Lunge
Place one foot in the middle of the
vibration plate. Step back with your
other foot, planting it firmly on the floor.
Keep your back straight and keep your
front knee behind your toes. Squeeze
leg muscles. You will feel tension in your
hamstrings, quadriceps and buttocks.
V-Crunch Variation
Sit on vibration plate. Hold the handles
and slowly raise your legs off the floor.
Start with one leg. Build strength to
higher lifts. Then, add two legs. Do
not lean against tower. Use abdominal
muscles to lift legs and sit tall. For
variation, do ‘scissor’ movements back
and forth or ‘bicycle’ while pedaling
with bent knees. To intensify, sit off to
one side of plate and increase speed.
Repeat on other side.
Lower Back
Relaxation
Sit on the floor facing away from the
vibration plate with your legs spread
apart. Place a cushion between your
body and the vibration plate. Hold the
edges for support. Relax during the
vibration. This is targeted primarily for
the lower back.
Abductor Massage
Facing away from the vibration plate,
firmly grip the edge. Push your body
upwards. Bend your arms slightly and
lower the hips, squeezing the shoulder
blades together. You will feel the tension
in your upper arms and shoulders. For
variation, keep your legs straight.
Advanced V-Crunch
Sit on vibration plate. Lift legs and arms
up into air. Hold for just a few seconds
and release. Do not lean against the
tower. Sit tall. This advanced pose
tones core muscles in abdomen and
exercises good balance.
Push Ups
Shoulder Press
Triceps Dip
Position your body parallel to the
vibration plate with your hands
shoulder width apart. Keep legs and
back straight with your head raised.
With slow and controlled movements,
push your slightly bent arms toward the
vibration plate. Return to the starting
position and repeat.
Abdominal Crunch
Place a pillow under your back and
raise your knees above your hips.
Place your hands under your head for
support, making sure to keep your
elbows parallel with the floor. Crunch
your upper body towards your legs.
Ensure your buttocks and lower back
do not lose contact with the plate.
Arm Toner
Push Ups Advanced
Kneel in front of the vibration plate, placing your hands on the plate shoulder
width apart. With a straight back and a strong abdomen, push off the vibration
plate platform. This exercise will strengthen your chest, shoulder muscles and
triceps. For variation, straighten your legs and lift your knees.
Lower Abdominals
Brace yourself on your elbows. Hold
onto the front edge of the vibration
plate. With a straight back, pull up your
buttocks slowly as if you wanted to pull
the plate towards your feet. Feel the
abdominal area tension. To vary this
routine, perform the same exercise
from a kneeling position.
Lateral Abdominals
With one foot directly behind the other,
place one elbow on the vibration plate
and turn sideways. Keep your head,
torso and legs in a straight line and
tighten your torso. This exercise works
the lateral abdomen. To vary this
exercise, push your hips upward at the
same time.
Stand facing the vibration plate with
knees slightly bent. Adjust the straps
so elbows are bent when straps pulled
taut, do not pull on the straps. Instead,
tighten the muscles of the upper arm
using the straps for resistance. This
exercise strengthens and tones the
arms and upper back. For variation,
straighten your legs and adjust the
straps, so your arms are straight.
Arm Release &
Strengthen
Stand on the floor facing the vibration
plate. Hold the straps taut. Do not
pull the machine towards you. Tighten
your arm muscles equally. This helps
release tension and strengthens the
arms, wrists and hands.
The Ultimate Relaxation & Massage!
Shoulder & Neck
Relaxation
Kneel down in front of the vibration
plate with your arms outstretched.
Keep your back and neck straight. Pull
your upper body back while resting your
arms on the plate. This exercise will
relax your neck and shoulder areas.
Upper Arm Massage
Back Relaxation
Sit in the center of the vibration plate
placing a cushion under your buttocks
with your legs spread apart. Allow your
upper body to lean forward. You will
feel a relaxing vibration in the back,
hip and thigh areas.
Calf Massage
Feet & Leg
Relaxation
Place a chair close to the vibration
plate. Sit down on the chair and put
your legs in the center of the base plate.
This exercise improves circulation in
your legs and feet.
Thigh & Buttocks
Massage
Upper Back Release
Standing upright on the floor facing
away from the plate with your arms
straight and behind the body, lift chest
and sternum toward ceiling. Tighten
the muscles of your arms. Rotate arms
slowly to feel relief of tension in upper
back and between shoulder blades.
For variation, stand further away from
plate until arms are straight back. Pull
arms out towards sides behind you and
tighten arm muscles. Do not pull the
machine towards you.
Front Thigh
Massage
Lower Back Release
Stand leaning over the vibration plate
tower with feet wide and heels extended
1/3 off the plate. Send the hips to
the wall behind, while lengthening
the lower back. Adjust speed higher
according to your tolerance level and
needs. This is an excellent lower back
release/relaxation pose and it tones
the hips and thighs. Lift the chin if the
head is vibrating too much.
10 Minutes
= 1 hour gym workout
Exercise Suggestions
• Beginners should start on a low speed
until your body adjusts to the vibrations.
• Select 10 positions. Hold each position
for one minute.
• Do not exercise on a full stomach.
• Drink plenty of water
Lie on your side facing the vibration
plate. Slightly bend one leg and rest it
on the vibration plate. Make sure your
body does not touch the plate. Repeat
the massage with your other leg.
Lie sideways facing the vibration plate
with your legs slightly bent. Rest one
arm on the vibration plate and relax.
Lie in front of the vibration plate with
both calves on the plate. Keep your
toes pointing towards the ceiling. The
rest is easy. Simply relax and enjoy an
invigorating calf massage.
Position your legs and half of your
buttocks on the vibration plate. Put
your calf close to the stand post.
This exercise will provide a pleasant
loosening on your legs and bottom
buttocks. To vary, move your buttocks
onto the vibration plate.
Position yourself with the front of your
thighs on the vibration plate. Lean your
feet slightly against the console. This
is a pleasant massage for the front
thighs and hip flexors.
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